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Hi Everyone,
This workout was fantastic! It is a bit different. I couldn’t go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!
Enjoy the workout! It’s a tough one!
Melissa
This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat.
For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.
Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)
Round 2:
5 minutes of cardio. You should be sweating the whole time.
Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman
Round 4:
5 minutes of cardio.
Round 6: (repeat round 1)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)
Round 7:
5 Minutes of Cardio.
Round 8: (repeat round 2)
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman
For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.
Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)
Round 2:
5 minutes of cardio. You should be sweating the whole time.
Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman
Round 4:
5 minutes of cardio.
Round 6: (repeat round 1)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)
Round 7:
5 Minutes of Cardio.
Round 8: (repeat round 2)
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman
This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home.
Round 1:
31 Squats
19 Lunges Alternating Legs
70 Forward Leg Pulse (right)
70 (Left)
20 Side Lunges
Round 3:
15 Hip Lifts
43 Bicycles
20 Rock the Boat
29 Cheek to Cheek Plank
38 Superman
Round 5:
32 Squats
22 Lunges
71 Forward Pulse (right)
71 Forward Pulse (left)
35 Side Lunges
Round 7:
18 Hip Lifts
41 Bicycle
27 Rock the Boat
41 Cheek to Cheek
57 Supermans
I ran 2.85 miles total in the 4 5-minute cardio segments.
Enjoy!